April 4, 2022 • 2hr 11min

Using Deliberate Cold Exposure for Health and Performance

Huberman Lab

In this episode, Dr. Andrew Huberman discusses the use of deliberate cold exposure as a tool for improving mental health, physical health, and performance. He explains the science behind how cold affects the brain and body, and provides specific protocols for safely and effectively incorporating cold exposure into one's routine. The episode covers topics like using cold to build mental resilience, boost metabolism, reduce inflammation, and enhance athletic performance.

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Key Takeaways

Deliberate cold exposure can be a powerful tool for improving mental health, physical health, and performance when done safely and consistently
Cold exposure triggers the release of norepinephrine, epinephrine, and dopamine in the brain and body, which can enhance focus, mood, and cognitive function
A general guideline is to expose yourself to cold that is uncomfortable but safe to stay in, aiming for at least 11 minutes total per week
Cold exposure can increase metabolism and convert white fat to more metabolically active beige/brown fat
Cooling glabrous skin surfaces (palms, feet, face) is most effective for lowering core body temperature
Cold exposure after exercise can reduce inflammation and soreness, but may blunt strength/hypertrophy gains if done immediately after strength training
Proper timing of cold exposure is important - doing it too late in the day can potentially disrupt sleep by increasing core body temperature

Introduction

In this episode, Dr. Andrew Huberman discusses the use of deliberate cold exposure as a tool for improving mental health, physical health, and performance. He explains the science behind how cold affects the brain and body, and provides specific protocols for safely and effectively incorporating cold exposure into one's routine. The episode covers topics like using cold to build mental resilience, boost metabolism, reduce inflammation, and enhance athletic performance.

Topics Discussed

Circadian Rhythm and Body Temperature (15:37)

Dr. Huberman explains that our core body temperature follows a circadian rhythm:

Temperature is lowest about 2 hours before waking
It rises upon waking and throughout the day
Temperature starts to decline in late afternoon/evening
A 1-3 degree drop in temperature is necessary for deep sleep

Understanding this baseline rhythm is important for timing cold exposure protocols effectively.

Glabrous Skin and Efficient Cooling (18:41)

Certain areas of the body are most effective for cooling core temperature:

Glabrous skin surfaces: Palms of hands, soles of feet, upper face
These areas have special blood vessels (arteriovenous anastomoses) that allow for efficient heat transfer
Cooling these areas is much more effective than cooling the torso or neck

Mental Effects of Cold Exposure (25:26)

Cold exposure triggers the release of catecholamines like norepinephrine, epinephrine, and dopamine:

This can enhance focus, mood, and cognitive function
Cold exposure can be used to build mental resilience and grit
It provides an opportunity to practice maintaining mental clarity under stress

Protocols for Cold Exposure (38:27)

Dr. Huberman outlines some general guidelines for cold exposure protocols:

Use water that is uncomfortably cold but safe to stay in
Aim for at least 11 minutes total per week, divided into 2-4 sessions
Cold water immersion is most effective, followed by cold showers
Can count mental "walls" of resistance to stay in rather than strict time
Moving around breaks up the thermal layer and increases the cold stimulus

Cold Exposure for Dopamine, Mood & Focus (1:00:22)

Research shows cold exposure can significantly increase dopamine levels:

One study found a 250% increase in dopamine from cold water immersion
This can lead to improvements in mood, focus, and motivation
Effects can persist for hours after the cold exposure

Cold Exposure & Metabolism (1:12:55)

Cold exposure can boost metabolism and alter fat composition:

Converts white fat to more metabolically active beige/brown fat
Increases core metabolism both acutely and long-term
11 minutes per week of cold exposure shown to increase brown fat thermogenesis

Tools: Increasing Metabolism w/Cold – The Søberg Principle (1:29:14)

To maximize metabolic effects:

Søberg Principle: End cold exposure sessions with cold, don't rewarm artificially
Try to induce shivering, which further increases thermogenesis
Can alternate cold exposure with air drying to enhance the effect

Cold, Physical Performance, Inflammation (1:36:22)

Cold exposure can impact exercise recovery and performance:

May blunt strength/hypertrophy gains if done immediately after strength training
Can reduce inflammation and soreness after endurance/high-intensity exercise
Wait 4+ hours after strength training if hypertrophy is the main goal

Glabrous Skin Cooling for Performance (1:47:36)

Cooling glabrous skin surfaces can enhance athletic performance:

More effective than traditional cooling methods (ice on neck/armpits)
Can allow for greater work volume in strength and endurance exercise
Helps offset exercise-induced hyperthermia

Palmar Cooling & Endurance (1:53:27)

Cooling the palms between sets can improve workout performance:

Allows muscles to contract for longer before overheating
Can significantly increase total work volume (e.g. 144% more pull-ups over 6 weeks)
Use a cool object between sets for 1-2 minutes

Cold Exposure to Groin, Increasing Testosterone (2:03:18)

Dr. Huberman addresses claims about cold exposure increasing testosterone:

No solid scientific evidence for direct effects on testosterone
Potential indirect effects via increased dopamine
General cold exposure likely more beneficial than targeted groin cooling

Optimal Timing for Daily Cold Exposure (2:07:50)

Timing considerations for cold exposure:

Early day exposure aligns with natural rise in body temperature
Late evening exposure may disrupt sleep by increasing core temperature
Aim to finish cold exposure at least 1-3 hours before bedtime

Conclusion

Deliberate cold exposure can be a powerful tool for improving mental and physical health when done safely and consistently. By understanding the mechanisms behind how cold affects the brain and body, we can leverage it to enhance focus, mood, metabolism, and athletic performance. Key points to remember are to start gradually, listen to your body, and time cold exposure sessions appropriately within your daily schedule. With proper implementation, cold exposure protocols can be a valuable addition to one's health and performance toolkit.